PATTYCAKE

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure you work technique with light loads.

– Metcon: Try to complete KB swings and Push Presses in as few sets as possible. Advanced athletes should shoot for unbroken sets, and intermediate athletes should shoot for unbroken on KB swings but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor.

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Weightlifting

Hang Power Snatch (from below the knee) (5×3)

This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count